9.30.2013

 In WOD

WarmUp

2 Rounds

  • 5 Ring Rows
  • 5 Box Jumps
  • 10 Goblet Squats @ 21X1

Strength/Skill

4 Sets

  • A1: Back Squat x 6-8 Reps @ 30X1 – Rest 45 Seconds
  • A2: SA Bent Row x 6-8 Reps @ 2111 – Rest 45 Seconds
  • A3: FLR on Rings 30-45 Seconds – Rest 45 Seconds

MetCon

In teams of 2, partners alternate to complete 4 rounds each of:

  • 12 Wallball
  • 9 Toes to Bar
  • 6 Burpee Box Overs

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